Comparing Nutrients in 100 grams Boiled Young Cowpeas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.34% 97kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	4.86% 3.52g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.6% 1.88g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	13% 5g	2.63% 1g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.44% 2.2mg	8.78% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.47% 0.22mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13% 128mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.12mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.3% 51mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.04% 75.5g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Young Cowpeas vs Stewed Canned Tomatoes:

• Boiled and Drained Young Cowpeas have 4.4 times more Vitamin A, 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 25.4 times more Vitamin B9 and 11.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.6 times more Vitamin C and 3.8 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Young Cowpeas vs Stewed Canned Tomatoes:

• Boiled and Drained Young Cowpeas have 3.8 times more Calcium, 4.3 times more Magnesium, 9.7 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 6.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Young Cowpeas have 3.7 times more Energy, 22.7 times more Omega 3, 3.3 times more Carbohydrate, 5 times more Fiber and 3.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Boiled and Drained Young Cowpeas and Stewed Canned Ripe Red Tomatoes have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Young Cowpeas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.